One arm noticeably stronger than the other. A row that always feels harder on one side. A lift that drifts off-center no matter how much you focus on form. These are the classic signs that call for unilateral exercises to fix muscle imbalances — training one limb or side of the body independently instead of relying on bilateral lifts where a stronger side can quietly take over.
Unilateral training works because it removes the compensation that happens on barbell and bilateral machine movements: if your right lat is stronger than your left, a two-handed pulldown lets the right side do extra work without you noticing. A single-arm row or pulldown forces each side to do its own job. Below, we cover the technique principles first, then the pulling equipment that makes consistent unilateral work practical at home or in a small commercial setting.
Why Unilateral Training Fixes What Bilateral Lifts Can't
Bilateral lifts — think barbell rows, lat pulldowns with a wide bar — are efficient, but they let asymmetries hide. Your dominant side, or whichever side has better mobility or motor control, ends up contributing more force even if both hands are technically gripping the same bar. Over months and years, that gap tends to widen rather than close on its own. Unilateral work fixes this by making each side responsible for its own resistance, with no bar or handle for the stronger side to lean on.
The pulling muscles — lats, mid-back, rear delts — are one of the most common places imbalances show up, since most people's daily movement (typing, driving, carrying a bag on one shoulder) already skews one-sided. That makes rowing and lat-pulldown equipment a natural starting point for a correction program.
Cable Stack Machines: S2LATX Series 2 Lat and Mid-Row
Price: $3,375 (starting; range $3,475-$3,705) | Weight Stack: 160 lbs. | Footprint: 88"L x 34"W x 87"H, 405 lbs. product weight
The S2LATX is built as a combined lat and mid-row station, which matters for unilateral programming because cable stack machines like this are typically equipped to run single-handle attachments — letting you isolate one arm's pulling motion at a time on the same station you'd otherwise use for two-handed sets. Running a single-arm lat pulldown or single-arm row on a 160 lb. stack gives you plenty of resistance headroom as the weaker side catches up in strength, without needing to buy separate equipment for bilateral and unilateral work.
Best for: commercial or serious home-gym setups that want one station covering both standard two-handed and single-side pulling work.
Plate-Loaded Option: LVSR Leverage Seated Row
Price: $1,610 | Frame: 2"x3" 11-gauge steel (plate loaded) | Footprint: 65"L x 35"W x 44"H, 158.2 lbs.
The LVSR takes a different resistance approach — it's plate-loaded rather than stack-based, which some lifters prefer because you can fine-tune resistance precisely for a weaker side by loading exactly the plates you need rather than jumping in fixed stack increments. Its compact 65" x 35" footprint and 158.2 lb. product weight also make it one of the more space-efficient options here, useful if you're setting up a correction-focused home station rather than a full commercial floor.
Best for: lifters who want precise, incremental plate-loaded resistance control for progressively closing a strength gap between sides.
Budget-Friendly Option: GSRM40B Seated Row
Price: $820 | Weight Capacity: 300 lbs. (plate loaded) | Footprint: 56"L x 43"W x 39"H, 81 lbs.
The GSRM40B is the most accessible entry point in this lineup at $820, using a 1" standard weight post (with Olympic sleeves optional) and rated to a 300 lb. plate-loaded capacity. It won't replace a full cable stack machine for exercise variety, but for a lifter whose primary goal is dedicated rowing volume to correct a back-strength imbalance, it's a straightforward, low-cost way to add consistent pulling work to a home setup.
Best for: budget-conscious home gym owners who want dedicated rowing capacity without a large equipment investment.
Quick Comparison Chart
| Model | Price | Key Spec | Best For |
|---|---|---|---|
| S2LATX Series 2 Lat and Mid-Row | $3,375+ | 160 lb. stack, lat + mid-row in one station | Full-featured unilateral and bilateral pulling work |
| LVSR Leverage Seated Row | $1,610 | Plate-loaded, 2"x3" steel frame | Precise, incremental resistance control |
| GSRM40B Seated Row | $820 | 300 lb. capacity, plate loaded | Budget-friendly dedicated rowing volume |
Building a Simple Unilateral Correction Routine
A basic approach: pick one or two pulling movements per week and perform them unilaterally, tracking reps and load per side separately rather than assuming symmetry. Start the weaker side first each set so it isn't working under pre-fatigue, and only add load once that side can match the stronger side's rep count with clean form. This is where a cable stack machine like the S2LATX has a practical edge — fixed weight increments make it easy to keep both sides on an identical, trackable resistance number, session to session.
Progress is usually slow and that's normal: most imbalances built up over years of asymmetric daily movement, and closing them takes consistent, patient unilateral volume rather than a single corrective phase.
The bottom line: any of these three machines can support a unilateral correction program — the S2LATX offers the most exercise flexibility, the LVSR offers precise plate-loaded control in a compact footprint, and the GSRM40B is the lowest-cost way to add dedicated rowing volume.
Why Buy From Everything Gyms?
Everything Gyms is an authorized Body-Solid dealer shipping straight from Body-Solid's warehouse near Chicago. Every rowing machine here comes with free nationwide shipping, a price match guarantee, and full manufacturer warranty coverage.
Frequently Asked Questions
What are the best unilateral exercises for fixing muscle imbalances?
Single-arm rows and single-arm lat pulldowns are among the most effective, since they isolate each side's pulling strength without a bar or handle letting the stronger side compensate.
Unilateral vs bilateral exercises — which should I do more of?
Bilateral lifts remain efficient for overall strength and volume; unilateral work is best used specifically to address a known imbalance, then folded back into a mostly bilateral program once sides are closer to even.
Is a single-arm row good for fixing a muscle imbalance?
Yes — a single-arm row is one of the most direct ways to train each side of the back independently and track whether a strength gap is closing over time.
How do I know if I actually have a muscle imbalance?
Common signs include one side of a lift feeling noticeably harder, visible size or strength differences between limbs, or a bar/bag consistently drifting toward one side during a lift.
Should beginners start with plate-loaded or stack-based rowing equipment?
Either works — stack-based machines like the S2LATX offer fast, fixed-increment adjustments, while plate-loaded options like the LVSR or GSRM40B let you fine-tune resistance in smaller steps, which some beginners find helpful when a weaker side needs a very specific starting weight.
Ready to start closing the gap? Explore the S2LATX Series 2 Lat and Mid-Row for full-featured unilateral pulling work, or the budget-friendly GSRM40B Seated Row to start building dedicated rowing volume today.